Thrust T-rod in the prone position

Pull the T-rod lying — technique exercises:

1. Download trainer the necessary weight, adjust the footplate so that in the supine position the upper part of my chest was above the stand. Tip: depending on the configuration of the equipment, the correct position may be such, in which the upper part of the breast will rest in the cradle.
2. Lie face down on the stand and grasp the handles. You can use spinaroonie, bronirovannyj or neutral grip depending on what part of the back you want to load.
3. Lift the neck out of the stand and extend the arms down in front of him. This will be your initial position.
4. On the exhale, slowly lift your neck up. At the end of the movement, squeeze your back muscles. Tip: part of your arm from shoulder to elbow, keep as close to the torso for the maximum load of the back muscles. Also keep your torso from the base and not use the biceps to lift the weight.
5. Hold this position for a few seconds. On the inhale slowly lower your arms, returning to starting position.
6. Complete the required number of repetitions.